Jun 26, 2025
Aarushi BhaduryHold one dumbbell vertically against your chest with both hands. Lower into a squat, keeping your chest up and elbows inside your knees. This is great for lower body strength and form.
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Stand with dumbbells in front of your thighs. Hinge at your hips, keeping a slight bend in your knees and a flat back, lowering the weights towards the floor. Feel the stretch in your hamstrings, then return to standing.
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Lie on your back on the floor, holding a dumbbell in each hand with elbows bent at 90 degrees. Press the weights straight up, bringing them together at the top, then lower slowly until your elbows touch the floor.
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Hinge at your hips, keeping your back straight and knees slightly bent. Let the dumbbells hang down, then pull them up towards your chest, squeezing your shoulder blades. Lower with control.
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Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells straight overhead until your arms are fully extended, then lower slowly.
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Stand or sit, holding a dumbbell in each hand with palms facing forward. Keeping your elbows tucked in, curl the weights up towards your shoulders, squeezing your biceps. Lower slowly.
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Hinge forward at your hips, keeping your back flat. Hold a dumbbell in each hand with your upper arms parallel to the floor. Extend your forearms straight back, squeezing your triceps, then return.
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Hold a dumbbell in each hand by your sides. Step forward with one leg, lowering your body until both knees are bent at about 90 degrees. Push back up to the starting position and alternate legs.
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Stand or sit, holding a dumbbell in each hand by your sides, palms facing your body. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor, forming a "T" shape. Lower slowly.
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Start in a high plank position with your hands on the dumbbells. Keeping your core tight and hips stable, row one dumbbell up towards your rib cage, then lower. Alternate sides.
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